VEGETABLES & GREENS
artichokes
asparagus
broccoli
Brussels sprouts*
celery*
chives
collard greens*
eggplant
escarole
leeks
okra*
parsley
parsnips*
peppers, green bell
peppers, hot
sorrel
spinach*
string bean
swiss chard*
tomato*
turnip*
NUTS & SEEDS
almonds*
peanuts*
pecans*
sesame seeds*
walnuts*
© Primal Edge Health LLC
FRUITS
avocados*
blackberries
blueberries
lemon peel
lime peel
olives*
raspberries*
DRINKS & OTHER
black pepper (< 1 tsp/day)*
cacao (chocolate)*
cinnamon
ginger
soy sauce*
stevia*
tea, black and green
turmeric
KETO Oxalate Food List
*Contain HIGH or VERY HIGH levels (measuring 10 mg per serving or higher)
Top 3 foods with the most oxalate (measuring between 67-755 mg per serving)
VEGETABLES & GREENS
artichokes
asparagus
beets (root and leaf)*
broccoli
Brussels sprouts*
carrots
celery*
chives
collard greens*
eggplant
escarole
fava beans*
garbanzo beans
leeks
lentils
lima beans
navy beans*
okra*
NUTS & SEEDS
almonds*
cashews*
peanuts*
pecans*
sesame seeds*
walnuts*
© Primal Edge Health LLC
FRUITS
avocados*
black currants
blackberries
blueberries
cranberries, dried
dates*
grapefruit*
kiwi*
lemon and lime peels
lime peel
olives*
oranges*
pineapple, dried*
raspberries*
tangerine
DRINKS & OTHER
black pepper (< 1 tsp/day)*
cacao (chocolate)*
cinnamon
ginger
juice from high oxalate fruits
and vegetables*
miso*
soy sauce*
stevia*
tea, black and green
turmeric
V8 juice*
GENERAL Oxalate Food List
*Contain HIGH or VERY HIGH levels (measuring 10 mg per serving or higher)
Top 6 foods with the most oxalate (measuring between 48-755 mg per serving)
parsley
parsnips*
peppers, green bell
peppers, hot
potatoes*
red kidney bean*
refried beans*
rubarb*
sorrel
soy beans*
spinach*
string bean
sweet potatoes*
swiss chard*
tofu
tomato*
turnip*
yams*
GRAINS
brown rice
buckwheat*
corn tortilla
cornmeal*
couscous*
millet*
tapioca starch*
wheat (
VEGETABLES &
GREENS
acorn squash^
alfalfa sprouts
arugula
bok choy
cabbage
corn^
cucumbers, peeled
dino/lacinato kale
endive
kale
kohlrabi
lettuce
mushrooms
mustard greens
onions
peppers, red bell
radishes
sea vegetables
yellow squash
zucchini
SEEDS & GRAINS
white rice, cooked^
© Primal Edge Health LLC
FRUITS
apples^
banana^
cantaloupe^
cherries^
coconut
grapes^
honeydew^
lemon juice
lemonade/limeade (made
without peel)
lime juice
mango^
nectarine^
papaya^
peaches^
pears^
pineapple, fresh^
plantain^
watermelon^
LOW Oxalate Food List
All listings are low, containing 2 mg or less of oxalate
^nonketo foods
DRINKS & OTHER
distilled alcohol
water
wine, red
ANIMAL FOODS
dairy foods (butter, cheese,
yogurt, cream, milk^)
fats (lard, tallow)
fowl
game meat
pork
red meat
seafood
Animal foods are the only foods that have very little or zero oxalate.
To source quality animal protein, fats, and raw dairy, browse through this
collection of directories
• A brief introduction: “Are these “Health Foods” Killing Us Slowly?”
•
Oxalates
Limit oxalate intake to 40-50 mg a day.
Foods over 10 mg oxalate per serving are considered high oxalate foods, these
These popular “health foods” are shockingly high
Spinach, cooked ½ cup 755 mg
Spinach, raw 1 cup 656 mg
Almonds 1 ounce (22 kernels)
Beets ½ cup 76 mg
Coca powder ¼ cup 67 mg
Soybeans ½ cup 48 mg
Magnesium citrate, potassium citrate, and/or calcium citrate may be useful for
detoxing oxalate crystals Bulk Supplements*
© Primal Edge Health LLC
© Primal Edge Health 2019
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